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THURSDAY 1.2.2020

Option to do active recovery that is posted or make-up a workout missed. Thursday- 1.2.20 6:00am- WOD 9:30am- WOD Noon- WOD 4:30pm- WOD 5:30pm- WOD 6:30pm- CANCELED Friday- 1.3.20 6:00am- WOD 9:30am- WOD Noon-WOD 4:30pm- WOD 5:30pm- WOD 6:30pm- CANCELED Saturday- 1.4.20 8:00am- WOD 9:00am-11:00am- OPEN GYM Sunday- 1.5.20 10:00am-12:00pm- Open Gym **Regular schedule starting Monday 1.6.20.

MC: Metcon (AMRAP - Rounds and Reps)

Optional Active Recovery
AMRAP 20:
10 Burpees
20 Russian Kettlebell Swings (53/35)
300 Meter Row or Ski Erg

STIMULUS
The goal here is to simply move around and break a sweat
The burpees are standard burpees, requiring chest to floor and full extension at the top
The Russian Kettlebell Swing finishes with arms parallel to the ground
Choose a kettlebell weight that allows you to complete the 20 reps in 1-2 sets during the workout
You have the option to choose between two machines today: the rower or the ski erg

MOBILITY

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, January 02, 2020

Male Clients

James
Powlan

4:30 PM CrossFit

7 + 30

2 pood kB, 16 cal aab

Daryion
Morgan

5:30 PM CrossFit

7 + 20

w/20# vest

Jordan
Kjar

5:30 PM CrossFit

6 + 0

Seth
Smith

6:00 AM CrossFit

7 + 0

Female Clients

Stephanie
Marnocha

6:00 AM CrossFit

7 + 13